COMPASS POSE
Compass Pose, or Surya Yantrasana in Sanskrit, is an advanced seated yoga pose that challenges flexibility, balance, and focus. Resembling the needle of a compass pointing towards the horizon, this pose embodies direction and clarity, encouraging practitioners to find their true north, both physically and mentally.
Scroll down for a class from Vikasa teacher Seal and be guided through beginner and advanced options of Compass Pose.
Want to train with us here in person at Vikasa? Check the bottom of this post to find out how to win a Vikasa Yoga Teacher Training.
What is Compass Pose?
Compass Pose is a deep hip opener and hamstring stretch that requires a combination of flexibility, strength, and concentration. In this pose, one leg is extended behind the head while the opposite hand reaches toward the extended foot, creating a line resembling a compass needle. The chest opens, the spine lengthens, and the gaze often follows the line of the extended arm. The pose is not only a physical challenge but also a mental one, as it requires patience, persistence, and an awareness of one’s limits.
Benefits of Compass Pose
The benefits of Compass Pose are both physical and mental, making it a valuable addition to any yoga practice:
Enhanced Flexibility: This pose significantly improves flexibility in the hamstrings, hips, and shoulders. Regular practice helps to release tension and increase the range of motion in these areas.
Improved Posture: By lengthening the spine and opening the chest, Compass Pose helps correct poor posture, leading to better alignment and reduced back pain.
Increased Strength: Holding the pose engages the core muscles, strengthening the abdominal region and helping to stabilize the body.
Mental Focus and Clarity: The concentration required to achieve and maintain Compass Pose fosters mental discipline, promoting a sense of clarity and focus that extends beyond the mat.
Emotional Release: The deep stretch in the hips and shoulders, areas where stress and emotions are often stored, can lead to a sense of emotional release and relaxation.
Modifications for Beginners
Compass Pose can be quite challenging for beginners, but there are modifications that make it more accessible:
Use of Props: A yoga strap can be a useful tool. Place the strap around the foot of the extended leg to create more space, allowing you to gently work into the pose without straining.
Bent Knee: Instead of fully extending the leg behind your head, keep the knee bent. This reduces the intensity of the stretch, making it easier to find stability and comfort in the pose.
Support for the Hips: Sitting on a folded blanket or a yoga block can help elevate the hips, making it easier to reach the extended leg and maintain proper alignment.
Advanced Variations
For those who are more experienced and looking to deepen their practice, Compass Pose offers several advanced variations:
Full Extension: Work on fully straightening the extended leg and pressing it behind the head, creating a stronger stretch in the hamstrings and a deeper hip opener.
Arm Bind: Instead of holding the foot, try threading the opposite arm underneath the bent leg and clasping the hands behind the back. This bind intensifies the shoulder stretch and challenges balance.
One-Handed Compass: Once stable in the pose, try releasing the hand from the extended foot and extending it forward or to the side. This increases the challenge to your balance and core strength.
Why practice Sugarcane Pose?
Compass Pose is more than just a physical posture; it’s a journey of self-discovery. Practicing this pose helps you connect with your inner strength and flexibility, teaching you to navigate challenges with grace and patience. As you work towards mastering Compass Pose, you cultivate a deeper understanding of your body’s capabilities and limitations, learning to approach both with kindness and respect.
Tips to improve:
Improving your ability to perform Compass Pose requires patience, practice, and persistence. Here are some tips:
If Compass Pose feels out of reach, here are some tips to help you progress:
Consistent Practice: Flexibility doesn’t happen overnight. Dedicate time to practicing poses that open the hips and hamstrings, such as Pigeon Pose, Forward Fold, and Lizard Pose.
Warm-Up Thoroughly: Before attempting Compass Pose, ensure your body is adequately warmed up. Dynamic stretches and flow sequences that target the hips, hamstrings, and shoulders are particularly beneficial.
Focus on Alignment: Proper alignment is key to safely deepening the pose. Pay attention to the positioning of your spine, hips, and shoulders, and make adjustments as needed.
Breathe Deeply: Use your breath to guide you into the pose. Inhale to lengthen the spine and exhale to deepen the stretch. This rhythmic breathing helps to calm the mind and release tension in the body.
Patience is Key: Compass Pose is a challenging posture that requires time and dedication. Be patient with your progress, and remember that each practice is a step towards greater flexibility and balance.
Let’s Practice!
Compass Pose is a rewarding and multifaceted yoga pose that offers numerous physical and mental benefits. Whether you are a beginner or an advanced practitioner, incorporating this pose into your routine can enhance your overall yoga practice. Remember to approach it with patience, practice regularly, and enjoy the journey of discovering what your body is capable of achieving. Happy practicing!
Every month at Vikasa we are offer a ‘Pose of the Month’ challenge to help inspire and educate our global Vikasa community on new poses that you can try yourself and work on mastering at home.
WIN a YTT with us!
Share a post of you doing your version of the pose of the month and go into the running to WIN:
- Our full Online 200hr Foundation Yoga Teacher Training (valued at $1,000)
- OR $1,000 off one of our in-person Yoga Teacher Training Programs at Vikasa here in Koh Samui, Thailand.
Both training options enable you to become a certified yoga teacher and teach anywhere around the world.
All you need to do to enter is:
- Share a post in your IG feed of you doing the pose of the month
- Tag us IN the post
- Share it to your stories and tag us
We hope you enjoy learning and advancing each month with us and we’re excited to gift one lucky winner a month with the chance to become a Vikasa yoga teacher too.
Enjoy your FREE CLASS with Seal below to learn this month’s pose of the month- Compass Pose.